Good back,shoulders and biceps work bro.Wheres that new session..you better type it:angrydude:
get that session up bro
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Aight yall, i'll go at it
calve presses seated machine stack
95lbs one legged and 2 sets (first was 80 i believe) one legged 8-10reps each leg
both legs 170+? i believe, 8-10reps.. 2sets
Calve presses on leg sled
one legged 110lbs 8-10 per leg
150+ 8+ per leg
200+ lbs 6-8
(all one legged)
seated tricep machine
285lbs (whole stack + 15lbs) 4 reps
one handed tricep pressdowns
20lbs per arm 8-10reps 2 sets
(good horseshoe helper :) )
kneeling ab rope crunches
1st set 100lbs 10-15reps
2nd set 140-150lbs 10+reps
then oblique twists 2 set 110lbs 10+reps
and 2 more kneeling rope crunch sets (same as first)
hanging leg raises 2 sets of 8
also did 2 sets of 4 with 55lb db flies for the hell of it
and tried this chest workout where you use a straight BB for one handed
flat presses, (The straight bb for bb curls)
got 50lbs per arm with 10reps then 55lbs for 8 per arm (good for balancing and strengthening the forearm)
did some other chest stuff no biggie,
a friend who works at the gym told me about the one armed straight bb curl presses
Rage - thanks man,
Lion - well you sit down, nice padded seat, and padding for the bum :keke:
and theres handles on both sides, that look like a T, to grab, and you pushdown, thing is theres no belt so if you weigh like 175ish like me, and do over 100lbs your own BW, you get lifted upwards, lol i have to criss-cross my feet under the seat to stay down. thanks alot too bro !
tkD - thanks man, Not even near as good as Levrones, but thanks
Lance - thanks bro, i thought it was a whole ab workout, lol,
thanks for the compliment man, !
Creator - thanks !!, yea im trying to do less volume and intensify my lifts weight wise.
Leg press 5 plates per side 20reps
8 plates per side 12reps
10lbs per side 6reps
11lbs per side plus a 10 and a 5 per side
one legged 50lbs 8reps each leg
70lbs 8 reps each leg
both legs 110lbs 8-10reps
130lbs 8-10 reps
seated one legged leg curls